from: Cooking Light November 1998
Ingredients
2 1/2 cups all-purpose flour
1 tablespoon ground ginger
2 teaspoons baking soda
1 teaspoon ground cinnamon
1 teaspoon ground cloves
1/4 teaspoon salt
1 cup granulated sugar
3/4 cup blackstrap molasses
3/4 cup apple cider
1/2 cup apple butter
1/4 cup vegetable oil
1/4 cup egg substitute or 1 egg white
1 1/3 cups shredded peeled Granny Smith apple (about 1 apple)
Cooking spray
1 tablespoon powdered sugar
Directions
Preheat oven to 350?.
Lightly spoon the flour into dry measuring cups; level with a knife. Combine the flour and the next 5 ingredients (flour through salt) in a bowl. Combine granulated sugar and next 5 ingredients (granulated sugar through egg substitute) in a large bowl; beat at medium speed of a mixer 2 minutes. Add flour mixture; beat until well-blended. Add apple; beat well. Pour batter into a 12-cup Bundt pan coated with cooking spray. Bake cake at 350? for 55 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes; invert cake onto a wire rack, and cool completely. Sift powdered sugar over cake.
Nutritional Info (1 slice(
CALORIES 219(16% from fat); FAT 3.8g (sat 0.7g,mono 1g,poly 1.7g); PROTEIN 2.5g; CHOLESTEROL 0.0mg; CALCIUM 141mg; SODIUM 210mg; FIBER 0.9g; IRON 3.8mg; CARBOHYDRATE 44.6g
from:
Ingredients
2 cups frozen blueberries
1 1/2 cups frozen blackberries
1 1/2 cups frozen raspberries
3/4 cup granulated sugar
1 tablespoon cornstarch
1 teaspoon ground cinnamon
Cooking spray
1 cup fat-free milk
1 teaspoon vanilla extract
4 large egg whites, lightly beaten
1 large egg, lightly beaten
1 (8-ounce) loaf French bread, cut into 1-inch slices
1 tablespoon granulated sugar
1 tablespoon powdered sugar
Directions
Preheat oven to 350 degrees.
Combine first 6 ingredients in a 13 x 9- inch baking dish coated with cooking spray.
Combine milk, vanilla, egg whites, and egg in a large, shallow baking dish, stirring well with a whisk. Add bread, turning to coat. Let stand 5 minutes, turning bread occasionally. Arrange bread in a single layer over berries. Sprinkle evenly with 1 tablespoon granulated sugar. Bake at 350 degrees for 30 minutes or until golden brown and bubbly. Sprinkle evenly with powdered sugar.
Nutritional Info (1/6 recipe(
CALORIES 374(6% from fat); FAT 2.7g (sat 0.6g,mono 0.9g,poly 0.7g); PROTEIN 9.2g; CHOLESTEROL 36mg; CALCIUM 114mg; SODIUM 300mg; FIBER 7.4g; IRON 2.1mg; CARBOHYDRATE 80.4g
from:
Ingredients
1 teaspoon dark sesame oil, divided
2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced
1 cup finely chopped red bell pepper
1 cup chopped green onions
1 teaspoon curry powder
2 teaspoons red curry paste
1/2 teaspoon ground cumin
4 teaspoons low-sodium soy sauce
1 tablespoon brown sugar
1/2 teaspoon salt, divided
1 (14-ounce) can light coconut milk
2 tablespoons chopped fresh cilantro
4 (6-ounce) tilapia fillets
Cooking spray
3 cups hot cooked basmati rice
4 lime wedges
Directions
Preheat broiler.
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and onions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, 1/4 teaspoon salt, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro.
Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.
Nutritional Info (1 fillet, 1/2 cup sauce, 3/4 cup rice, and 1 lime wedge(
CALORIES 506(30% from fat); FAT 17.1g (sat 5.9g,mono 6g,poly 2.5g); PROTEIN 29g; CHOLESTEROL 82mg; CALCIUM 47mg; SODIUM 616mg; FIBER 3.1g; IRON 2.7mg; CARBOHYDRATE 56.6g